Like many women, when I started working out in my teens, I didn’t think much about what I wore while I did: baggy sweats, a pair of regular sneakers, my father’s ancient T-shirt. As the weight came off, I started investing in more workout gear: stable shoes, well-fitted tracks, sweat-wicking tees. What no one told me back then was that I was missing an integral part of workout wear — a sports bra. The seemingly innocuous garment — which, let’s face it, often costs more than all that you wear outside of it — is, today, a staple in my wardrobe. Its entrant was an organic process: discomfort while exercising, a lot of jugaad and a discerning lingerie saleswoman were instrumental.
Why you need one
Breasts, which are mostly composed of fatty tissue, are extremely vulnerable to motion, since they are anchored to the chest only by skin and something called Cooper’s ligaments. “Cooper’s ligament is not really a ligament, but a collection of connective tissue. It supports the breast tissue by tethering the skin of the breast to connective tissue over the collar bone and the upper part of the pectoral (chest) muscle. With age, this ligament begins to lose elasticity and causes the breast to sag,” says Dr Sheela Nambiar, an ob-gyn, fitness trainer, and author of two books on fitness.
But it’s not just a matter of aesthetics (that dreaded sag) that you need to worry about: eschewing a sports bra can also cause pain in the breasts, back or shoulders.
Anyone who wears a bra must wear a sports bra when they’re out playing. Convinced? Good. Here is all that you need to know before buying.
The right fit
Sports stores can be intimidating, and then with racks of different types of sports bras, it can be confusing too. Ask for help: most good lingerie or sports shops do have saleswomen who will help you choose the right one. But never buy them without trying them on as, “fitting a sports bra is mainly by trial and error,” says Dr Nambiar, pointing out that sizing differs considerably across brands.
She offers some pointers: ensure that the band sits firmly beneath your breasts on your rib cage, and the straps on your shoulders; it should be fitted, but not so tight that you cannot breathe, and they must not dig into your skin, causing discomfort; flesh should not bulge from either under the arms or above the breast, nor should there be any wrinkling; choose wicking fabrics instead of cotton and ensure that your bra is both stretchable and sturdy.
Experiment a bit: like lingerie, even though very few people see it, it does make you feel great to know that you are wearing something fun underneath your clothes. “Sports bras do come in amazing fabrics, not to mention colours and prints,” agrees Nambiar.
You can even wear them instead of a normal bra, especially if you are small-breasted. And they are extremely convenient if you are nursing too. “They provide great support without the underwire digging into your skin,” says Nambiar.
Activity match-up
Jiggle too much when you run? Or feel too constricted during a yoga class? You are probably wearing the wrong bra. Based on activity level, bras can be classified into low, medium and high impact. Running, playing a sport, dancing or taking a crossfit class? Go for a high-impact bra. If power yoga or brisk walking is your thing, a medium-impact bra will do the trick, while a low-impact bra works in a Pilates or mobility session. If you do a mix of everything, you may need more than one sort of bra. Also, do account for cup size. “A racer back always provides better support,” says Nambiar, adding, “tank tops with built-in bras are really not for any serious exercising.”
A good sports bra is expensive, but you must, “buy the best you can afford. They are worth every penny in terms of comfort and wear and tear,” says Nambiar. Also, ensure that you change them the minute they stop being supportive. “This depends a lot on the usage, but if only worn to work out an hour a day, they could last upto six months,” she adds, especially if one follows a few basic principles: hand-wash if possible, do not wash on high heat, lie flat to dry and never iron them.
